The Beginner’s Guide Series [ALL VIDEOS]

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Do you workout fasted or are you one of those people who absolutely has to…

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

  Do the things I’m going to share with you in this article today, and…

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

Travel is a part of life no matter if it’s for work or pleasure, with…

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

Today I am going to start a battle of food! Hopefully I can answer many…

Sometimes the most important thing in life is to simply just be a good person……

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Win The Rest of 2022, By Doing This. I think most people fail to reach…

After reading the title your problem wondering, “What in the hell will Boom Boom be…

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

You should love how you look! I saw a picture that was taken of me…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Success is how you SEE it. 90% of the results you see are pre-determined based…

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

A recent study showed that keto doesn’t work like many people once thought it did……

Heading into my first bikini competition I had at least one hundred random questions.  Even…

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

I actually couldn’t believe the result when this study came out… But when I really…

First we need to define and differentiate the different kinds of diets you can follow…

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…

Seems that in today’s society, specifically the dieting world, you need to be in part…

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

  This weekend, I learned the secret to success. Not how the most rapid fat…

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

This is not a guide for how to quickly lose 10 pounds of fat, so…

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

What could be a better snack then something high in protein, low in calories, easy…

When fat loss is the goal, cravings can be your worst nightmare… and even when…

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

I honestly can’t believe that just over a year ago I was going hard in…

90% of your results boil down to this. I posted on instagram that 90% of…

I’m just over 2 weeks away from my first physique competition and the closer I…

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Traveling while in the middle of working towards your fitness goals can be stressful for…

After reading the title I’m sure your all a bit confused, why would you train…

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

If you’ve been reading my work for a while, you’ll have realized by now that…

When it comes to creating the lean body we all want, the ultimate goal is…

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

This is a VERY common question we get at TCM (what’s the best workout split?),…

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Sleep… None of us “get enough” and we all want “more hours in the day”……

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

“So what is the best diet?” A question I’ve heard many times and if you…

Many people question whether or not getting sore after a workout (training session) is a…

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

For as long as man has been around people have always said how important sleep…

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

    I’ve had many people tell me that I never get mad, I’m always…

When I decided to write this article, my first thought was actually just being surprised…

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Stop living with “what if’s…. If you ask any person who is over the age…

The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

As a huge coffee lover, I’ve decided to take some time today to stand my…

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

I know the title of this article is a little harsh, blunt and “in your…

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

Over 15-million google searches tells us that this is one of the most commonly asked…

For a while you could hear the words “broken metabolism” everywhere in the online space….

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

When it comes to training there are so many aspects to think about, especially if…

The second day of the most eye opening week of my life has arrived and…

I’m going to try and keep this one short and too the point – notice…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Training twice per day, also known as two-a-days, stems from the idea that more is…

What to eat, how much to eat, timing what you eat, and then actually seeing…

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Dietary fats are essential to give your body energy and to support cell growth, they…

As a fitness and health professional, it is a crucial must to know everything there…

What you will find here today is, in my opinion, the easiest possible diet to…

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

The New Year is upon us, which means its resolutions time. Many people think it’s…

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

You scroll through your Instagram and you read a post which says “Could your hormones…

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Quick results are a lie. I’d have you consider that success isn’t an easy game…

One of the most underestimated factors in achieving fitness results, which can actually be the…

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Yes, I love weight watchers. And no, this is not a joke. What most people…

For many reasons, everybody should aim to train like an athlete. First of all would…

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

If people hate, it means you’re winning. When I say hate, I don’t just mean…

As many of you probably know, the “Freshman 15” is very real. In fact, the…

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

  This may be the realist shit I’ve ever written for my blog. I know…

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

One of the biggest struggles for me when I started “Dieting”, I hate that word…

This is a question that I personally have had to ask many clients, even myself…

But what if you gain the weight back…? This is a VERY common question we…

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…

  Last week I was Resurrected, which technically means being raised up from the dead……

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Stop constantly doing these things and your body will drastically change for the better. The…

Why you hate Monday. Hating Monday is a sign that you have a lack of…

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

Many people don’t know this, but I was once a fat kid, or as my…

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Todays post is all about the most important question we need to ask ourselves on…

Fad diets do work, at first. And then the results slowly taper off until they…

Week 7 is complete, week 8 is here and my physique show feels like it…

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

 So we talked about sleep and why it directly links to your results in the…

Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

90% of people who come to me expect that they’ll need to do a bunch…

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Don’t Live With “What If’s” If you ask any person who is over the age…

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

YOLO… There’s something about being a human that innately slows you down or tries to…

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

I am officially six days away from the half way marker of this 12-week journey……

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

Power List. One of the most SIMPLE things you can do to get more shit…

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…